Mindfulness of Breathing. The Practice. Written and YouTube link. The Benefits
The Buddha regarded mindfulness of breathing as one of the most beneficial of all meditations as it brings about so many benefits for the practitioner.
In the sitting posture, be mindful of the full breath experience.
Experience the body expanding with the inhalation and contracting with the exhalation.
It is not necessary to focus on a particular location in the body.
Be mindful of breathing in and breathing out.
Be mindful if the breath is long, short or in between.
Quietly bring mind back to the breath when mind wanders and drifts away.
If tired, keep the eyes open. If restless, breathe long and deep and relax with the outbreath.
If you breathe long, the diaphragm will expand and the stomach will extend out with the out breath.
Allow the breath to flow in and out of the body, whether the breath is rough or smooth, shallow or deep.
Be aware of any moment(s) of stillness before the next in-breath.
Body draws air from the environment reminding us of our connection with the world around.
Be aware of changes in the breath, of impermanence of every breath.
Experience the air element stimulating the cells of the body.
Relax gently with the outbreath when the mind easily wanders.
Let the brain cells become quiet.
The air element confirms our intimacy and inter-dependence with the surrounding world.
Feel and know the basic freedom of simply breathing in and breathing out.
Practice for a few minutes or much longer.
Mindfulness of breathing contributes to direct experience of organic life, via sensations in the body arising with each breath and the space between the breaths.
• Apply mindfulness of breathing on any chair at home, on the bus, train, desk, visit to the doctor, facing a challenging situation.
• Contributes to clarity of mind with insights and understanding.
• Reduction of stress
• Harmony of body and mind
• Development of concentration
• Witness change, impermanence, as each breath comes and goes
• Cultivates depth within
• Reduces excessive thinking.
• Recognises a sense of wellbeing.
• Leads to spiritual depths
• A resource for staying steady.
Practice to see the benefits through your direct experience.
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